Wednesday, September 1st

Weightlifting: Death By” – Power Clean : 1 rep + 1 rep / 1 minDeath By Power Clean With a continuously running clock perform: 1 Power Clean, 185/135 lbs in the first 1 min, 2 Power Cleans, 185/135 lbs in the second 1 min, ect.

Scale weights are: 155/105, 135/95, 115/85, 95/65.

Weightlifting: We are looking for a weight that is about 75% of our 1RM power clean if we know it. We should be getting 8-10 rounds so athletes should scale based on that goal.

Conditioning: As many reps as possible in 12 mins of: 2 Bar Facing Burpees 2 Overhead Squats, 95/65 lbs 4 Bar Facing Burpees 4 Overhead Squats, 95/65 lbs 6 Bar Facing Burpees 6 Overhead Squats, 95/65 lbs … Continue adding 2 reps each round to each movement until time expires.

Workout – keeping in line with the 12 minute cap on the strength, ascending AMRAP 12 in which we had 2 reps to the couplet every round. This is a longer workout for a couplet that will keep the heart rate up, so focus on pacing from the start.